soluble fiber... good for you?
a lot of bbrs that i know have a pathetic intake of fiber since they concentrate on a high protein diet. i think that we all know at some level that we should be getting more fiber than we do. the problem with ifber supplements is, as anyone who has tried psyllium ifber or others, that you generally get a gooey sticky think mess that tastes like crap. recently my doc suggested that i add "benefiber" which is wheat dextrin to my diet. what i discovered is that it is totally soluble in water. this means that it is as easy as it gets to add fiber, in the morning i just add two teaspoons to my coffee and it totally disappears, cant see it, taste it, feel it! benefiber is quite expensive but walmart has a house brand call "equate
clear soluble fiber powder that is the same thing for half the price.
J Int Med Res. 2009 Jan-Feb;37(1):1-17.
A review of the role of soluble fiber in health with specific reference to wheat dextrin.
Slavin JL, Savarino V, Paredes-Diaz A, Fotopoulos G.
Department of Food Science and Nutrition, University of Minnesota, St Paul, Minnesota 55108, USA. [email protected]
Dietary fiber is widely recognized to have a beneficial role in overall health, but only at adequate levels (25 - 38 g/day for healthy adults). Wheat dextrin in particular is a soluble fiber that can easily be added to the diet and is widely used in the food industry. There is some debate about whether increased intake of soluble fibers leads to health benefits. This paper reviews the evidence regarding the physiological effects and potential health benefits of the addition of soluble dietary fibers, with specific reference to wheat dextrin, based on a search of PubMed. The evidence suggests that soluble fibers help to regulate the digestive system, may increase micronutrient absorption, stabilize blood glucose and lower serum lipids, may prevent several gastrointestinal disorders, and have an accepted role in the prevention of cardiovascular disease. It is concluded that supplementation with soluble fibers (e.g. wheat dextrin) may be useful in individuals at risk of a lower than recommended dietary fiber intake.